Mirror/Mirror Episodes

Steps to Sizzling Legs

Most of us want to tone one area or another. If legs are your sore spot, Dr. Ian Smith has some simple leg-shaping moves.

"Toning is great, but understand something: first of all they have to have some weight loss," says Dr. Smith about people who want to start a toning routine. His recommendation: three weeks of diet and cardio.

Then, it's time to get started! Here are five easy exercises that you can do anywhere:

Walking Lunges:

Step forward while lowering down, so your back knee is a few inches from the ground.

Stay as low as you can go as you take another step with the other foot. Do not rise up as you take each step.

Do about ten steps.

Take a thirty second break.

Repeat three times.

Wall Squats:

Find a wall and lean against it as if you were sitting in a chair (with no chair under you!). Rest your back lightly against the wall. Knees should be at 90 degrees.

Stay in that position for 10 to 15 seconds.

Stand up. Rest for 15 to 30 seconds.

Repeat three times.

Step Ups:

Find a curb or small step, using one leg at a time, step up, then down.

As you do it, do not put your whole foot on the step. Only step up with the ball of your foot, keeping your heel raised.

Step up and down ten times with each leg.

Rest 30 seconds.

Repeat three times.

Calf Raises:

Most people know how to do calf raises -- up on your toes, back down -- but most people only do half of what they should!

Instead, find a curb or small step and do calf raises on the edge. That way, you're lowering down past ground level and getting a full muscle contraction as you raise all the way up.

Put your heels together, then your toes together as you do the raises for more muscle variation.

Glutes and Hamstrings:

Lie face down on a bench or the ground.

Lift one leg at a time toward the sky, keeping your leg and back straight.

Hold each leg for three seconds and lower.

Repeat each leg ten times. Rest. Repeat three times.

For more information on Dr. Ian Smith or his new book, "Eat":
Dr. Ian Smith www.50millionpounds.comwww.amazon.com/EAT-Effortless-Weight-Loss-Solution